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60-minute Cardio Workout for Heart Health and Strength
UHNM Cardiac Rehab Team•Jul 21, 2020
60-minute workout video. Cardio, Strength, Warm Up, Cool Down. targeting Full Body, Legs, Arms. medium intensity. helps with Cardiovascular Endurance, Muscle Strength, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:This session includes a warm-up, a 24-minute circuit of cardiovascular exercises, and a cool down, focusing on increasing intensity and engagement of various muscle groups.
🏃 Guide
This workout is designed for individuals in cardiac rehabilitation, focusing on improving cardiovascular endurance and muscle strength. It addresses the need for safe and effective exercises to enhance heart health.
Benefits
Improved cardiovascular endurance
Increased muscle strength
Step-by-Step Guide
1
March on the Spot
Begin with a light march, keeping a steady pace. You should feel your heart rate gradually increasing. Ensure you have enough space and avoid sudden stops.
2
Squats
Stand with feet hip-distance apart, lower into a squat keeping heels flat. You should feel your legs working. Use a chair for support if needed.
3
Side Steps with Raises
Step to the side while raising your arms. Feel the engagement in your arms and legs. Adjust the weight as necessary.
4
Back Lunges
Step back into a lunge, keeping the front knee behind the toe. You should feel your legs and glutes working. Use a chair for balance if needed.
5
Heel Dig with Chest Press
Perform a heel dig while pressing arms forward. You should feel your chest and arms engaged. Adjust weight as necessary.
6
Butt Kicks with Bicep Curl
Kick your heels towards your glutes while curling your arms. You should feel your legs and arms working. Hold onto a chair if needed.
7
March with Arm Drive
March in place while driving your arms. You should feel your heart rate increase. Adjust pace as needed.
8
Front Raise with Step
Step forward while raising your arms. You should feel your shoulders and arms engaged. Use weights or perform without them.
9
Half Jacks
Step out while raising your arms. You should feel your heart rate increase. Adjust the intensity as needed.
Safety Notes
Consult with a healthcare provider before starting if you have any concerns. Avoid exercises if you feel unwell.
Duration: 60m 28s
Difficulty: Easy
Intensity: Medium
Suitable for: Limited Mobility level
Suitable Conditions
Coronary Artery DiseaseHypertensionHeart Failure
Therapeutic Goals
Cardiovascular EnduranceMuscle StrengthRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Anemia, Asthma
Equipment Needed
🏋️ Chair🏋️ Dumbbells
Primary Focus
💪 Full Body💪 Legs💪 Arms
Category
CardioStrengthWarm UpCool Down
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#60 min#full hour#long#Cardio#Strength#Warm Up#Cool Down#beginner#Chair#Dumbbells#Full Body#Legs#Arms#medium